This love note is about a powerful tool for stress reduction—alpha wave music.
I don’t know about you, but my last month was, shall we say, FILLED with stress. I may talk about that in a later newsletter, but the events of last month prompted me to share one of my favorite tools to help reduce stress, and focus more easily.
When alpha waves are produced in your brain, your body and mind calm down. A calm mind and body means reduced stress. Yay!
Not only do alpha waves help reduce our stress, they also increase our ability to use our mind. Alpha waves bring both hemispheres of our brain on-line, increasing our cognitive abilities, creativity, problem-solving, and ability to learn.
One of the fastest ways to generate alpha waves is through alpha wave music. (I’m listening to alpha wave music as I write this.)
There are many, many options out there for alpha wave music. Two of my favorites are:
DEEP ALPHA Relaxing Music plus Brainwave Entrainment for Meditation and Healing by Steven Halpern. You can find it at www.StevenHalpernMusic.com.
The one I’m listening to right now is from You Tube. It is 6 Hour Study Music Alpha Waves: Relaxing Studying Music, Brain Power, Focus Concentration Music https://www.youtube.com/watch?v=lecITZkWqzg
I encourage you to listen to some options and choose what feels right to you.
“I must be willing to give up what I am, in order to become what I will be.”
– Albert Einstein
More Peace, Less Suffering, One Thought at a Time
For a fascinating view of how your brain works, and what you can do to create a more joy-filled life, read “My Stroke of Insight: A Brain Scientist’s Personal Journey” by Jill Bolte Taylor. More about the book is at the end of this article.
One of the most interesting facts the author shared is when we are triggered, the body’s chemical response lasts for 90 seconds. That’s it. It takes the body 90 seconds from the trigger to run through the entire chemical reaction, to get back to normal. So, if you get angry or sad about something from the past, and your reaction lasts over 90 seconds you are doing something to prolong it. If you either suppress the emotion or think stories to bolster the emotion, you are doing it, not your body.
So, the next time you are dwelling on some past hurt, remember, you are prolonging the loop with your thoughts. As you notice this, try your best not to beat yourself up for this fact.
Try this instead, notice the negative thought loop, and label it, without judgement. For instance, “Oh look, I am thinking about what Sally said that hurt me yesterday.” Notice I didn’t say “Geez, I can’t believe I’m still thinking about that event” or “Crap! I’m doing it again! Why can’t I stop thinking about that?”
The first example is simply labeling what is happening, the next two examples are beating myself up, and thus prolonging the loop.
Next, do things that help you come into the present moment vs. the past. Notice your breath, focus on something you are grateful for, pay attention to the sounds and sights around you, examine what you are actually feeling in your body. Basically, you are interrupting your left brain’s attempt to create a negative story and make you believe it.
Now do this at least a hundred times. Seriously. I’m not kidding.
When we are interrupting well-worn thought patterns, it takes conscious effort to interrupt those neural pathway patterns enough so they become less of a go-to thought. You have spent years, maybe decades, reinforcing thought patterns of hurt, sadness, anger, and/or worry. Give yourself a break if it takes longer (like WAY longer) to stop a troublesome way of thinking than you would like.
It is worth it. You are worth it.
If you want to learn more about how our brain naturally functions to help you in learn how to work with it, read “My Stroke of Insight: A Brain Scientist’s Personal Journey.” This book shows us, from a scientist’s perspective, how we shape our reality with our thoughts. Dr. Bolte Taylor had a stroke during which she lost her analytical, critical, problem searching and problem-solving part of her brain for several years. Her right brain, the part that had no need to find problems, or judge anything, including herself, was most in charge. That part felt joy, a sense of peace and oneness, FOR YEARS. Cool huh?
As Dr. Bolte Taylor’s left brain came back on board, through much effort, the author realized she could think critically without bringing back the criticism and need to judge as default patterns. She saw how her left brain created negative stories it wanted her right brain to believe. She saw she had a choice not to believe the stories.
We all have this choice, without being a neuroscientist, without having a stroke. One thought at a time.
I’m speaking at the Creative Aging Festival in Edmunds on April 29th. I’ll be presenting from 1:45-3pm. Go to www.creativeagefestival.org for more information. I hope to see you there!